The secret to calm - 10 minute stress buster
Why is yoga such an effective stress buster? It’s all in the breathing. “Long, slow exhalations can quiet the sympathetic nervous system, which is part of the flight-or-fight system, and activate the parasympathetic one, an important part of the body’s relaxation response,” say yoga experts.
10-minute stress buster
No time for a full workout? That’s just when you need it most. This mini routine will help you recharge and unwind — without having to slip into workout clothes.
Head-to-knee pose
Targets lower back and legs. Sit on floor with the right leg extended in front of you, foot flexed, left leg bent so that the sole of the foot gently presses into the right thigh; arms at sides, palms down. Inhale, lift chest, and lengthen torso. Exhale, twist torso slightly to right, and fold forward over leg. Hold and breathe for about one-and-a-half minutes. Inhale and sit back up. Repeat on the other side.
Cobbler’s pose
Targets abs, lower back, legs. Sit with soles of feet together, hands on floor behind hips. Inhale and lift chest without arching back. Take 10 breaths, then relax, hugging knees to chest. Do four times.
Child’s pose
Targets back, shins, tops of feet. Begin on all fours, then sit back on heels. Lower forehead to floor, bringing hands next to feet, palms facing ceiling. Rest for 10 breaths.
Corpse Pose
Targets entire body. Lie face-up, legs extended, arms at sides, palms up. Breathe deeply as you focus on and relax one body part at a time from your legs to your head. (If thoughts come to mind, acknowledge them, then let them drift away.) Relax in this pose for at least three to five minutes.
Active cat
Firms arms, chest, back, abs, butt, legs. Kneel on all fours with arms straight, wrists beneath shoulders, and knees aligned under hips. Inhale and extend right leg behind you, parallel to floor. Exhale, bend elbows, keeping close to body, and draw torso forward, lowering upper body toward floor. Inhale, and in one motion with abs tight, press torso back, rounding spine while bringing right knee to chest. Repeat six more times; switch sides.
Extended side-angle
Stretches and firms shoulders, chest, back, abs, butt, legs. Stand with feet about three-and-half feet apart, right foot pointing out, left one turned in slightly. Inhale and lift arms out to sides at shoulder level. On an exhale, bend right knee 90 degrees and hinge to right from hips, extending torso over right thigh. Inhale and place right hand on floor behind right foot, extend left arm overhead, palm facing down. Look toward left hand; hold for five breaths. Inhale and return to centre, straightening right leg. Repeat on opposite side, without standing back up.
Yogic bicycles
Firms arms, chest, back, abs, butt, legs. Lie face-up on floor with hands behind head, knees bent 90 degrees, and head and shoulders off floor. Exhale, twist right shoulder toward left knee, and extend right leg (be careful not to pull on neck). Inhale and return to start; repeat to left for 1 repetition. Do 10 times.
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The decriptions for Active cat and extended side angle exactly mathc those publihsed in the January 2010 “prevention” magazine, Australia.